Naturally Increase iron intake for the proper functioning of your body with this awesome food!

Naturally Increase iron intake for the proper functioning of your body with this awesome food! ;

Iron is an essential for the functioning of the human body element, since it is an essential component of the protein called hemoglobin, which is responsible for transporting oxygen to red blood cells. Therefore, if we do not get enough of this mineral, most likely we will feel tired and dizzy, and may even develop anemia.

Although iron requirements vary by gender and age, the Center for Disease Control and Prevention (CDC) recommends a dose of 8 mg per day for men and 18 mg day for women who are not pregnant or nursing.

Roles iron

Some of the many roles of iron include:

Oxygen transport – Red blood cells contain hemoglobin, a protein complex that carries oxygen from the lungs to the body. Hemoglobin is made partly of iron, and is responsible for about two thirds of iron in the body.

Myoglobin – a special protein that helps store oxygen in muscle cells. Myoglobin contains iron and is responsible for the red color of the muscles.

Enzymes – many enzymes in the body contain iron, including those involved in energy production. Enzymes are catalysts (increase the chemical reaction rate) that drive many cellular functions.

immune system – proper functioning of the immune system is based, in part, enough iron. The immune system helps fight infection.

groups at high risk for iron deficiency

Certain people are at increased risk of iron deficiency, including:

babies given cow or other milk instead of breast milk or infant formula

young children, especially if they drink too much milk cow

adolescent girls

menstruating women especially those who have heavy periods

women using an IUD (because they usually have heavier periods), pregnant women or nursing mothers

people with poor diets, like alcoholics, dieters fashionable ‘or people with eating disorders

vegetarians or vegans

athletes in training

people with intestinal worms

aborigines Australian

regular blood donors

people with conditions that predispose to bleeding, such as gum disease and stomach ulcers, polyps or bowel cancer

people with chronic diseases such as cancer, autoimmune diseases, heart failure or renal (kidney)

people who take aspirin as regular medication

people who have a lower capacity than normal to absorb or use iron, for example, someone with celiac disease.

Despite the existence of supplements that can provide us with this mineral, the best way to get your recommended dose iron is through a healthy and varied diet. This phenomenal list includes 10 best natural sources of this vital mineral.

1. Clams

The clams are one of the best sources of iron found in nature. In fact, a portion of 85 grams of canned clams contains not less than 23.8 mg iron. A great way to add more iron to your diet is the use of clams for sauces or incorporating them into their dishes of pasta or rice.

2. Fortified cereals

Although cereals are often an excellent source of iron, it is important to know what kind of consuming. Certainly, grains that are rich in sugars and artificial flavorings are not a great choice when it comes to a healthy diet, so the key is to find a fortified cereal that provides 100% of the recommended daily dose of iron. A portion of a cup of fortified cereal can provide up to 18 mg of this important mineral.

The next time you go to a seafood restaurant, consider ordering a portion of cooked oysters as your plate principal. Only 85 g of this delicious fruit sea may provide about 10.2 mg of iron. Although raw oysters are also rich in essential nutrients for our body, the cooked version is safer for regular consumption.

4. white beans

While all the beans provide iron, white beans contain the largest amount. In fact, just one cup of these beans provides 8 mg of iron. If you do not have time to clean and boil, you can try the canned version, provided you keep a watchful eye on your sodium intake.

5. Chocolate black

If you are a chocolate lover, now has another reason to be pleased with this dessert. In a portion of 80 g of black chocolate, equivalent to a small bar, it is 7 to 8 mg of iron. Do not forget to look for dark chocolate with a higher cocoa concentration of 60% and, as always, control your portion sizes.

6. Organ meats

The viscera are an excellent source of essential nutrients for health, including iron. Although exact amounts depend on the type of organ and portion size, beef liver, for example, can provide 5 mg of iron per 85gr.

7. Soybeans

Soy is one of the main sources of protein in vegetarian diets. However, all people, regardless of their food preferences, can benefit from this vegetable. A half-cup serving of edamame can contribute between 4 and 5 mg of iron, so we recommend that you use them in salads and other dishes.

Besides being related to beans, lentils are another excellent natural source of iron. Half cup can get more than 3 mg of iron, with the added advantage that you can cook faster than beans lentils. Lentil soup is a special way to enjoy this reinforcement iron.

9. Spinach

Despite being known for its high content of vitamin A, spinach is also an important source of iron half spinach a cup contains approximately 3 mg of the same. This plant is very versatile and can be used to prepare a variety of dishes from frittatas to lasagna, pies and salads.

How to determine your individual needs iron:

know the main sources of iron is a good start, because we all need this essential mineral. However, it is also important to understand that each person can have a requirement for different iron intake, especially when it comes to people who already have an iron deficiency, or those who tend to develop anemia.

Check with your doctor or nutritionist about specific recommendations for iron intake in the following cases:

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Disclaimer

All content on this website is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this website and the information contained herein does not create a doctor-patient relationship. Always consult with your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.